Tennis Fitness Training Drills
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Tennis Fitness Training Drills
Help With Tennis Conditioning?
I started training for tennis season this fall (I will be a senior) and I was not sure what type of fitness I should focus on. Since I have not played in months I am really out of shape and rusty. Besides playing tennis (I will be doing a clinic this summer), how should I condition myself. Should I focus on agility drills, endurance, strength or a mixture. Right now I am so out of shape that I cant even run a mile straight anymore (sad I know). Can someone give my a sample workout programe that i could follow? Thanks.
If you're badly out of shape, start walking, everywhere you can. If you've gained a bit of extra weight, I recommend Weight Watchers, because they give you a nice education about food, about people, and about how to cope with all the junk food in our diet. If there's a fitness club near your home, check it out and see if you would like to join. Maybe get a friend to workout with you.
It was once written that the best exercise for tennis is playing tennis, so get out and play, take lessons [group AND private, if you can afford it]. If you don't feel comfortable playing tournaments right now, that's OK. Looks like next fall you WILL be playing, so at some point, you've got to get back on the horse and start playing sets, practice matches, tournaments, team events, etc.
I'm assuming that you actually enjoy hitting the ball. If that's *not* the case, then don't play. There are other ways of getting exercise, and they might very well be more fun for you
Success in tennis requires that you immerse yourself in the game. Every day, ask yourself, what have I done to make myself a stronger player? Whether it's hitting on the ball machine, fitness, mental preparation, lessons with a teaching pro/coach, there are lots of things to do.
Here are a couple of books on tennis fitness:
"Fit to Play Tennis," by Carl Petersen & Nina NIttinger, ISBN-13: 978-0-9722759-5-8, or
ISBN-10: 0-9722759-5-9. Subtitle: "High Training Performance Tips"
"Complete Conditioning for Tennis," by Roetert and Ellenbecker, ISBN-10: 0-7360-6938-0, or ISBN-13: 978-0-7360-6938-0. Comes with a DVD.
"From Breakpoint to Advantage," by Babette Pluim, M.D., and Marc Safran, M.D., ISBN: 0-9722759-1-6. Subtitle: "A Practical Guide to Optimal Tennis Health and Performance."
This last one is about injuries, prevention and treatment of injuries, etc. A "must" book if you're serious about tennis.
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55 Dynamic Agility and Conditioning Drills for Tennis (DVD) $29.99 With Todd Norman,USC Men's Tennis Consultant; Certified Strength and Conditioning Specialist (C.S.C.S.) by the National Strength and Conditioning Association (NSCA)"Training with Todd at The Cutting Edge has improved every aspect of my game. My strength, balance, conditioning, and quickness on the court is the best it's ever been. Most of all, I have regained the confidence in my health and fitness, which has developed the foundation for one of the best seasons in my professional career." - Lindsay Davenport, 3X Grand Slam Singles Champion, 2004-05 Ranked World #1Todd Norman, founder and owner of The Cutting Edge sports training center (Lake Forest, CA), is an expert in conditioning drills and a consultant for the USC men's tennis program. He is also a legendary figure in the world of speed, strength, quickness and agility training and has figured prominently in the success of several individuals, and teams, in the world of competitive athletics, including the WTA #1 (2004-05) ranked player Lindsay Davenport. This superb DVD encompasses a detailed outline of over 55 drills and exercises devoted to developing your torso, upper and lower body. A series of excellent warm-up drills are followed by some of Norman's most effective and innovative drills on stance mechanics, balance and body control. All of Norman's drills are challenging and rewarding, and each of them is taught in an easy-to-follow/learn, step-by-step method . perfectly suited for DVD instruction! The last section on this outstanding DVD is packed with 20 drills that focus on quickness, base agility and tennis-specific movement training. You can turn up the intensity of any of these drills with the addition of bungee cords, cones, medicine balls and rubber bands. With this DVD you will learn to work hard, train smart and get the most success from your conditioning program. 78 minutes. 2006. |
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Kickboxing Training Drills (Paperback) $39.45 Continual improvement of technique is a crucial part of a kickboxing fighter`s success. Good technique will turn a run-of-the-mill kick or punch into an effective attack against an opponent. Kickboxing Training Drills breaks down the key elements of kickboxing moves, and provides a reference guide that will allow fighters to examine and refine each element of their attack. It will help instructors and coaches hone a fighter`s technical training to enable the student to perform to the best of their ability. Helps to improve specific kickboxing attack and defense skills such as power, speed, timing, and precision. Concentrates on a fighter`s finesse, stamina, and flexibility in order to better performance. Drills in each chapter, explained through step by step photography and text. Tables of timings and repetitions for exercises for all levels of fitness. Useful tips and checklists for the exercises to help avoid injury and maximize drill effectiveness. Looks at both solo-training drills and partner-training drills. |
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Soccer Fitness and Skill Training $28.59 Personal Soccer Training booklet for players wanting to self improve their fitness and skill levels. 52 week program contains 70 unique personal training activities. Designed by professional academy soccer coaching staff and contains drills for youth, high school, college and professional level players. Also includes detailed nutrition plans for players for training and games. Author: Pitfield, Darren Binding Type: Paperback Number of Pages: 32 Publication Date: 2010/02/01 Language: English Dimensions: 8.50 x 11.02 x 0.08 inches |
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Tennis $44.14 The premier tennis organization in the world offers the latest ideas on how to learn and play the game, illuminated in easy-to-follow sequences as demonstrated by the world`s best players. Debunking the theory that tennis is a difficult sport to learn, this book details how to play the game before it even teaches how to actually hit the ball, based on the growing practice of starting beginners in a game, rather than on exercises and drills. An invaluable resource for players and coaches, the book will offer step-by-step instructions on learning and mastering the strokes, illustrated from start to finish by the groundbreaking high-speed photography compiled by the USTA coaching department. All strokes will be demonstrated with photographs of the world`s top players: Roger Federer, Andy Roddick, Venus and Serena Williams, Maria Sharapova, and many more. The book also offers information about equipment, practice drills, tournament play, playing styles, and general fitness, as well as an analysis of the top players and their games, making the book as important for those who watch tennis as it is for those who play. |
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Winning Table Tennis: Skills, Drills, and Strategies (book) $19.95 Five-time U.S. singles and 11-time doubles champion Dan Seemiller, possibly the best American table tennis player ever, shares his secrets for top-level play in Winning Table Tennis: Skills, Drills, and Strategies. Readers will learn the best table tennis techniques, strategies, and conditioning methods for success. The authors provide beginning through advanced players with practical tips that make a difference. The book features 29 drills for developing better shot-making skills. Seemiller's creative shot and grip innovations will give players an edge. The 124 photos and illustrations make it easy for players to learn the proper techniques and sharpen skills. Plus, the book offers drill variations designed to hone the skills of advanced players and professionals. Winning Table Tennis shows players how to * choose the right equipment, * serve and return serves, * use proper footwork and get into position, * practice more efficiently, * prepare for competitions, * make effective strategy decisions in singles and doubles play, and * condition the body for optimal performance. Also provided is a conditioning program to help prevent injuries and prepare players for optimal performance. CONTENTS Part I: Sharpening Your Skills Chapter 1. Standard Strokes and Advanced Variations All the shots, including Seemiller's own innovations Chapter 2. Serves and Returns of Serves The best way to train for serves and returns Chapter 3. Footwork Movement and positioning Part II: Preparing to Play Chapter 4. Choosing the Right Equipment Tailor your equipment to your style and level of play Chapter 5. Training Preparation and Care Warming up and stretching Chapter 6. Conditioning Drills Train physically and mentally Chapter 7. Total Conditioning For optimal readiness to compete Part III: Competing to Win Chapter 8. Tournament Preparation What to expect when you compete Chapter 9. Tournament Tactics Strategies for matching any opponent Chapter 10. Thinking Like a Winner From goal-setting to slumpbusting ABOUT THE AUTHOR Dan Seemiller knows table tennis, drawing from years of professional competition, international-level coaching, and his love of the game. Seemiller was the #1 player on the U.S. table tennis team from 1973 to 1983. He was U.S. singles champion 5 times and doubles champion 11 times, winning 8 years in a row. In 1977 he and his doubles partner made the quarter finals of the World Championships--the first U.S. team to go that far in internat |
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Drills and Exercises to Improve Agility (DVD) $44.73 Agility (i.e., the ability to start, stop, and change directions rapidly and efficiently), can be a critical factor in the athletic arena. Accordingly, agility training is often undertaken by coaches and athletes who want to gain a competitive edge. However, the benefits of agility training can often be just as beneficial for non-athletes in their activities of daily living. Drills and Exercises to Improve Agility provides fitness professionals with a basic framework for incorporating agility training into the developmental programs for athletes and non-athletes alike. In addition, a wide array of agility training drills and exercises that are designed to challenge individuals of all health and fitness levels are also explained and demonstrated. Among the topics covered in the DVD: Benefits of agility training, basic training guidelines, ladder drills, cone drills, agility ring drills, reaction ball drills, agility training games, as well as program design. Produced in cooperation with the National Strength and Conditioning Association. |
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Becoming a Champion Tennis Player: 33 Individual Workout Drills (DVD) $29.99 With Renata Marcinkowska, World-ranked Tennis Pro & InstructorRenata Marcinkowska, a two-time All-American at Oklahoma State University, shares 33 dynamic exercises and tips for self-improvement in tennis. Marcinkowska has designed this program specifically for aspiring players (high school & college) who want to take their game to the next level. It is a program that will teach you the "touch and feel" necessary to become a great player. The beauty and uniqueness of Marcinkowska's program is that these exercises and drills are designed for individual workouts. She shares individual drills covering power with touch, poaching, overheads, the passing shot, approach shot, lob returns and the serve. In addition, she teaches conditioning and cross-training drills to develop your quickness and mobility. This DVD encourages and challenges you to be self-motivated, "think outside the box" and will help propel you to become an extraordinary player! 40 minutes. 2004. |
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Tennis Skills & Drills (Paperback) $33.56 More than 110 proven drills in Tennis Skills & Drills demonstrate appropriate techniques with descriptions for players to master a skill and then use that targeted skill during competition. Photo sequences detail the correct execution of all key strokes, and drills are provided to refine them. From singles and doubles coverage to movement and tactical drills, the comprehensive coverage and full-color photos will lead to more success on the court. Original. |
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The Ultimate Guide to Weight Training for Tennis $22.27 The Ultimate Guide to Weight Training for Tennis is the most comprehensive and up-to-date tennis-specific training guide in the world today. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round tennis-specific weight-training programs guaranteed to improve your performance and get you results. No other tennis book to date has been so well designed, so easy to use, and so committed to weight training. This book will increase your strength, agility, and endurance enabling more powerful and precise backhands, forehands, and serves. Following this program will allow tennis players of all skill levels to stay strong until the final shot.Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too! As an added bonus, this book also contains links to free record keeping charts which normally sell separately for $20.About the AuthorRob Price is a first class certified personal trainer and a former fitness consultant at the University of Wisconsin. He is a national weight lifting champion and state bench press record holder. He has helped thousands of athletes all over the world achieve their goals. Rob is also a contributing author to OnFitness magazine and is the founder of SportsWorkout.com, the #1 Sports-Training website on the Internet. |
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Essential Practice Drills for Tennis (DVD) $35.82 One of the most respected teaching professionals in the sport shares several of his match-tested drills for enhancing the essential ingredients in the development of a tennis player, including movement, ball position, execution, timing, concentration, control, and consistency. Essential Practice Drills for Tennis explains and demonstrates eight proven drills for developing the requisite skills and techniques involved in tennis. Among the topics covered: box drills to the outside, box drills to the middle, center-court drill, 4-cone drill, first volley drill, serve & volley drill, and up/back drill. |
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Weight Training for Fitness $24.99 Weight Training for Fitness - Photographic Print |
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Movement Training For Tennis Video (Copyright 1990) (VHS) $31.95 How can players set themselves up to hit perfect returns like the pros? Let Jack Groppel, Lynne Rolley, Stan Smith, and Nick Saviano show you in Movement Training for Tennis.Developed through the expertise of the United States Tennis Association (USTA) Sport Science Committee, this video presents a progression of drills to help players at any level add explosive movement to their game. World-renowned tennis coach Dr. Jack Groppel enlists the aid of USTA tennis experts to show coaches, instructors, and players how reaction time and movement time result in explosive speed. This concept involves the player’s seeing the ball off the opponent’s racket (reaction time), adding an immediate "split-step" toward the ball (movement time), and completing the execution of the shot with a rapid release of energy (explosive movement).In Part I of this video, players start off with warm-up drills to prevent injury. Next, there’s a progression of sport-specific drills designed to help players improve shot anticipation, initial take-off, footwork, body position, and recovery time after hitting the shot. Players will progress from short speed drills to more complex drills that incorporate lateral and horizontal movements.In Part II, the unique sliding techniques required to play effectively on clay is demonstrated. Players will learn how to step into the slide before executing the stroke, how to recover after the shot, and how to maintain balance throughout.Movement Training for Tennis is a valuable tool in helping players use movement to stay on top of their opponents’ shots during match play and get the winning edge.About the AuthorThe United States Tennis Association (USTA) is the governing body for tennis in the United States. The USTA’s membership consists of more than 500,000 individuals and nearly 6,500 organizations, including schools, park and recreation departments or community tennis associations, and tennis clubs.The USTA is widely known as the owner and operator of the U.S. Open Championships, one of the four Grand Slam tournaments in worldwide tennis competition. The U.S. Open annually attracts more than a half-million fans, awards more than $9 million in prize money, and is broadcast on television to 125 countries. The USTA also sponsors amateur tennis competition for players of all ages and abilities, ranging from events for children 12 and under to national tournaments for those 65 and older. More than 5 million schoolchildren are introduced to ten |
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Drills and Exercises to Improve Static and Dynamic Balance (DVD) $44.73 Balance is the foundation of all human movement. Whether strength, power, speed, or flexibility dominate an activity, the ability of individuals to maintain and regain their center of gravity over its base of support is critical for successful performance and the reduction of injury. Drills and Exercises to Improve Static and Dynamic Balance provides fitness professionals with a basic framework for implementing balance training drills into their clients’ developmental programs. In addition, numerous static and dynamic balance training drills that are designed to challenge individuals of all health and fitness levels are explained and demonstrated. Among the topics covered in the DVD: Balance mechanisms, benefits of balance training, basic training guidelines, balance training drills, static balance progressions, and dynamic balance progressions. Produced in cooperation with the National Strength And Conditioning Association. |
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Fitness! $25.99 Reach your fitness goals with FITNESS THROUGH AEROBICS, STEP TRAINING, AND WALKING. It covers the principles and techniques of aerobic dance exercise, step training, and fitness walking. With this innovative book, you will be able to structure a complete physical and mental training program that can work for a lifetime! |
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Reaction and Coordination Drills
How can I stop the cramping in my calves??
I play National Level tennis, so obviously, when I train, a lot of running and jumping is required for the fitness and agility activities. What I find, is that even after stretching, my calves cramp up REALLLY tightly when I jump or run for long distances.
I'm only 13 so I thought it might have somehting to do with growing, but then I found out that it was muscle cramping. I need to get rid of them or else my coaches are gonna cut me out of some drills and send me to a physio instead which will ToTALLY wreck my fitness compared to the other kids in my level.
Are there any good tips???
I have pretty biggish calves from running so much and apparently my achilles tendons are too tight.
it's simple, like a lot of folks are saying...
eat bananas
drink plenty of water
stretch, stretch, stretch!
and don't listen to these fools who tell you to take this and that pill... you're only 13, just do as i suggested and you will see an improvement. if no improvement is seen soon, then maybe you need to slow it down a bit, it could be a sign that what you are doing is too much for your young body.
2 Responses to “Tennis Fitness Training Drills”
Catherine, thank your for posting your experience. I am going to publish soon, in a month or so… Tennis fitness book. I have been looking at the Outskirts Press as well. They state they have the biggest royalties of all. Have you look at them as well, besides CreateSpace and Lulu?
Great writing!
Suzanna
The two weeks is very impressive…but as a man (espically) I've noticed that women learn technical activities much faster than it takes men to learn the same activity as well. My example : my wife had never shot handguns prior to April, shot 90% on police handgun course in June. Took me at least 6 months to equal her score while in training when I was new to handguns. Their wiring is much more sound
Very impressive videos, thank you…may we have another?